Keeping fit whilst injured!

August 14, 2018

What does a Physio and Fintness Instructor do when she gets Injured? 


So when I fell down the stairs and twisted my foot underneath me I was devistated. I had 3 kids to get to school, a jam packed day of  Pilates classes, HiiT classes, Physio appointments, home chores, relatives staying and more!


The first things that went through my head were those people who walk around on a broken foot and then later find it’s complicated things them doing so. I quickly realised I had way too much on to let this slow me down. So, I did a quick check of the foot tapping the bones and checking I could move it both actively (using the foot) and passively (with the hand). It was ok, I could also walk gingerly on it. It was swelling quickly though so I iced it immediately in some ice water in a bucket (some say this is not the correct thing to do as it slows down the natural healing process - but i really needed it for pain control!) 


I managed to walk the kids to school then teach a pilates class carefully and nobody noticed! Whilst then treating clients I was feeling the foot swell and couldn’t wait to get some compression on it. I stole some time to do this and this felt amazing. By 14.00 I could finally look after it, more ice, painkillers, compression, elevation. 


Once I stopped everything stiffened and felt quite a lot worse. The mornings activity was taking its toll. The kids had swimming lessons and I couldn’t bear standing on my foot again. So I begrudgingly got out the aircast boot (kept in the cupboard after my hubby snapped his Achilles). 


Ahhhh the relief. I mainly put it on for convenience, to actually be able to physically move around! but here’s a list of other reasons 


1. If my foot was broken then immobilising it would be the chosen treatment anyway and therefore I’m not doing any more damage. 

2. I could walk faster therefore get to places on time. 

3. I could control my gait and walk in alignment therefore not injuring other parts of me. 

4. I could keep the blood flowing to the area whilst gently using it in the boot. 

5. It provided some compression so reduced the swelling. 

6. There was no pain! 

7. It let people know I had an issue with my foot so they did not stand on it. 


The next morning I swallowed my pride and wore the boot. It was such a relief to walk without pain and move at my normal speed. The only down side was all the comments and questions when seeing those I knew on the school run etc. It was hard to explain that  I had the boot on for convenience and to ensure I could get around and live my life rather than having broken my foot / had surgery. Ironically I used it to get to and from the school run with haste and ended up taking longer from all the questions. 


That morning I taught a HiiT class with the boot on, it was low impact, no jumping and such a pleasure to be able to continue exercising (I later filmed this for YouTube check out my channel and subscribe!). 


For the next week I stuck to the following rules:

*Wore the boot while walking any distance

*concentrating on good walking - equal stride and heel toe. 

*Put my foot up when resting 

*Put it in a bucket of ice water for 10 mins 2xper day 

*Continued with all normal activities

*Worked out 1xper day HiiT with the boot on and 1xper day pilates without including gentle foot movements equal weight bearing and stretches. 

*Self massage on foot shin and calf 15 mins per day. 

*Wore compression bandage all day. 


After 1 week I was walking normally had very little pain. One month on I resumed full activity. 


Now of course there are all different types of injuries and this is an example of what can be done NOT ADVICE. It suited and worked for me. I was able to assess my foot and make the decisions so this blog is for interest only and by no means advice. You must always seek advice when injured and also when planning to stay fit throughout. 


I do however truly believe that I lost no fitness and my injury improved quicker as a result. 

If you have an injury good luck and come back stronger and fitter than ever! this is a good time to improve on your weaknesses! 



 

Post Natal Fitness

July 21, 2018

POSTNATAL FITNESS: 

 

When is it safe to start regaining your fitness after having a baby? 

 

It is safe to exercise from 6 weeks postnatal after your GP check. Although these initial stages are just extensions of everyday movements so shouldn’t cause any problems with your body, however if you do feel anything you are unsure about then you should go and get it checked by your GP or better still a physiotherapist.  

 

Why is it important to regain fitness after having a baby? 

 

Once you’ve had a...


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Fitness in Pregnancy

July 21, 2018

It is normal to feel tired throughout your pregnancy and sometimes exercise is the last thing on your mind but it is very important you keep your body moving and maintain a basic level of fitness throughout. Some days will be easier than others so roll with it and don’t be too hard on yourself. 

One good way of sneaking it in is to fit exercise into your everyday life. You could decide to walk home from work a few times per week. Take the stairs instead of the lift, within reason of course!,...


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Post Natal Goals

April 29, 2017

Intro:

As physiotherapist, ex-athlete, fitness professional and mum of 3 I’m very practiced at goal setting when it comes to my multiple journeys back to fitness and that of my clients. You’re probably familiar with the concept of SMART goals, Specific, Measurable, Achievable, Realistic and Timed. This structure can be applied to the return to fitness and the post natal journey.

Specific:

Your goal should be something you want to achieve… something you feel strongly...


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Pilates for Athletes

June 2, 2016
Firstly I bet each and every coach has been told their athletes need to do Pilates and every athlete has been told at some point in their career that Pilates would help either after injury or to enhance performance.

I also believe that most of you have resisted doing it! and I don't blame you!! I have been a serious athlete and have been a physiotherapist for as long as I remember and I have certainly questioned its place and effectiveness within elite sport. 

So... why did I doubt it? 

Before d...
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Why Non-Impact HiiT-Pilates?

May 21, 2016
Non-Impact HiiT-Pilates

What is it? 
HiiT- Pilates is a typical 'HiiT' workout of 3x 30s bursts of 5 different High Intensity Exercises. The Pilates comes in during the 'rest' periods in-between the 30s bursts. The purpose of the Pilates is to connect with the core muscles during the rest in order to use the body more efficiently during the High Intensity Bursts. The Pilates Exercise is always relevant to the movement pattern needed for the HiiT Exercise. 

What is Non-Impact HiiT Pilates? 
Norma...
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Fitness Whilst Travelling

May 14, 2016
Many people I treat travel with work and it seems to be a real issue with maintaining fitness. Routine is a very important factor that encourages people to maintain regular exercise and regular exercise is the key to getting fit, staying fit and loosing weight.

So if you travel a lot then it may be a good idea to introduce some hiit workouts without the use of equipment that can be done anywhere.

HiiT - Pilates is a workout that has 2 elements... The HiiT element is a high intensity exercise wh...
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Pilates for Neck Strength

May 7, 2016
In my pilates classes I like to work on abdominals intensively and safely to fatigue.
When doing crunches the overall aim is to shorten the distance from the front lower ribcage to the front upper pelvis. These muscles become long and lower in tone with pregnancy, weight gain and poor posture. Variations of a crunch with the deeper activation of the transversus abdominus (corset muscle) will help to shorten and tighten this area.

However! I'm constantly told that people struggle to get a 'burn'...
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What is HiiT - Pilates and Why do it...

April 25, 2016

What Is HiiT Pilates?
HiiT stands for High Intensity Interval Training. When I first heard of HiiT Pilates it made me think of some form of manic high speed pilates class with flailing arms and legs. As tempting as that sounds - that is not the case at all. 


HiT-Pilates combines the High Intensity Exercises for 30 seconds with a Lower Intensity Pilates Exercise in the 'rest' period . The Pilates Exercise helps to align the body and engage the core for the next High Intensity Ex...


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Flexibility and Strength after Abdominal Surgery (including C-section)

April 24, 2016
After being cut open through the lower abdomen - whether it is to insert a new kidney (yes! a kidney transplant is housed in the pelvis!) or a more common c-section... the lower abdominals will be cut through. This will mean that no matter how long you wait those muscles will not 'come back to life' naturally. You will need to work on them. 

Initially you will need to convince the muscles to switch back on. The body has a frustrating habit / mechanism of switching off stability muscles specifi...
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